Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Energy	93% 2685kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	281% 366g	130g per day for Men 19-50 years
Sugars	19.5% 14g	13.6% 9.84g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	6.94% 5.03g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.36g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.091g	g per day for Men 19-50 years
Fiber	127% 48g	634% 241g	38g per day for Men 19-50 years
Protein	162% 91g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	37.8% 6.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	32.5% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	6.8% 27.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	19% 17.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Calcium	39.5% 395mg	454% 4545mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	243% 19.4mg	472% 37.7mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	3445% 79.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	738% 5166mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Ground Cinnamon:

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Vitamin B1, 6.8 times more Vitamin B2, 3.1 times more Vitamin B3, 19.4 times more Vitamin B5, 5 times more Vitamin B6, 39 times more Vitamin B9 and 15.7 times more Vitamin E than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A, 3.5 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Ground Cinnamon:

• Oil Roasted Sunflower Seed Kernels have 5.3 times more Copper, 2.1 times more Magnesium, 17.8 times more Phosphorus, 25.2 times more Selenium and 2.8 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 11.5 times more Calcium, 1.9 times more Iron and 8.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Ground Cinnamon Spices have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Energy, 41.4 times more Fat, 20.5 times more Saturated Fat, 7.4 times more Omega 3, 777.5 times more Omega 6, 1.4 times more Sugars and 5 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.5 times more Carbohydrate, more Fructose and 5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.